Low FODMAP Classic Jambalaya Stew

Total time1 hr 15 min

Prep time20 min

Cook time55 min

This hearty one-pot stew layers golden-seared chicken thighs and smoky andouille sausage with tender bell pepper and celery, all simmered in a rich blend of diced tomatoes and chicken broth. Smoked paprika, thyme, and a touch of cayenne build serious depth of flavor, while long-grain rice cooks right in the pot, soaking up every bit of that spiced, tomatoey broth. Plump shrimp go in at the end, nestled into the rice until just pink and tender, so nothing overcooks. Finished with a scatter of fresh parsley, it's the kind of comforting, spoon-clinging bowl that tastes like it simmered all day. This version is a great fit for a Low FODMAP kitchen, letting you enjoy that classic Louisiana flavor without any guesswork. Serve it straight from the pot for the ultimate weeknight one-pot dinner.

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Ingredients

6 servings

1 lb boneless, skinless chicken thighs, cut into 1-inch pieces
Simple Truth Boneless & Skinless Chicken Thighs Signature Farms Bone-In Chicken Thigh Value Pack - 4.5 Lb Simple Truth Organic® Air-Chilled Boneless Skinless Chicken Thighs Tyson All Natural Fresh Chicken Thighs Signature Farms Bone In Chicken Thighs - 2.00 Lb
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1 tsp kosher salt, divided
½ tsp black pepper, divided
2 tbsp vegetable oil, divided
12 oz andouille sausage, sliced into ¼-inch rounds
1 medium yellow onion, diced
1 medium green bell pepper, diced
Ingredient note
A serving of up to about 1/2 of a green bell pepper is low in FODMAPs. This recipe contains only about 1/6 of a green bell pepper per serving, making it likely Low FODMAP. If you prefer to always avoid green bell pepper, please tap it and change its rating to Red.
3 stalks celery, diced
Ingredient note
A serving of up to about 1 1/3 stalks of celery is low in FODMAPs. This recipe contains only about 1/2 stalk of celery per serving, making it likely Low FODMAP. If you prefer to always avoid celery, please tap it and change its rating to Red.
4 cloves garlic, minced
Chef's tip
Swap it in for an equal amount of the oil or butter the recipe cooks with - do not add it on top of the existing fat.
1 can (14.5 oz) diced tomatoes, with juices
Ingredient note
A serving of up to about 1/3 cup of diced tomatoes is low in FODMAPs. This recipe works out to right about that much per serving, so it is likely Low FODMAP, though it does not leave room for a second helping. If you prefer to always avoid diced tomatoes, please tap it and change its rating to Red.
2 tbsp tomato paste
Ingredient note
A serving of up to about 1 1/3 tablespoons of tomato paste is low in FODMAPs. This recipe contains only about 1 teaspoon per serving, making it likely Low FODMAP. If you prefer to always avoid tomato paste, please tap it and change its rating to Red.
2 ½ cups low-sodium chicken broth
1 ½ cups long-grain white rice, uncooked
2 tsp cajun seasoning
1 tsp dried thyme
1 tsp smoked paprika
½ tsp dried oregano
¼ tsp cayenne pepper
2 bay leaves
1 lb large shrimp (21–25 count), peeled and deveined

For serving

3 green onions, thinly sliced (optional)
Omit this
This ingredient likely doesn’t work for the diet.
2 tbsp fresh flat-leaf parsley, chopped (optional)

Instructions

1
Season the chicken pieces with 1/2 tsp of the salt and 1/4 tsp of the black pepper. Heat 1 tbsp of the vegetable oil in a 6-quart Dutch oven or heavy-bottomed pot over medium-high heat until shimmering. Add the chicken in a single layer and cook, undisturbed, for 3–4 minutes until the underside is golden brown, then stir and cook 2 minutes more until opaque throughout with no pink at the center. Transfer to a plate and set aside.
2
Add the remaining 1 tbsp oil to the pot. Add the andouille sausage slices and cook over medium-high heat for 3–4 minutes, stirring occasionally, until the cut sides are browned and the fat has rendered. Transfer to the plate with the chicken.

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